Archive for Exercise

Work It Out…At Home

Were 2 ½ months into 2010, are you still sticking to your new year’s resolutions? Have you achieved any of the things you said you wanted to accomplish? Are you still going to the gym? I can go on and on but I won’t. I just wanted to show you that many people make the same resolutions every year and not keep them. I tell all my students of the 21 Day Challenge to always have a goal in mind. Goals especially for weight loss need to be realistic and measurable.

Now if you’re feeling a little sad or let down because you had good intentions on sticking with your resolutions of trying to lose weight, or workout more but didn’t, don’t be upset we’ve all been there. Here’s a simple solution that I think can help. Why not bring the gym to you? Gym membership can cost as much as $45.00 a month/$540.00 a year. If you’re not going to use the gym member ship then why give them that money without getting anything in return? I’m pretty sure you can use an extra $540 a year for something else, know I can.

Working out at home can have several benefits; it saves you time, money and headache (fighting traffic during rush hour to get to the gym). It also takes discipline, a schedule and space. The main benefit of working out at home is you don’t have to get up and go anywhere!! If you’re a home body like me then that’s right up your alley. To be honest that’s how I started when I realized that I needed to lose weight. I would run on the treadmill 15 minutes at a time and build up to running for an hour. Then as I progressed with my workout at home I rejoined a gym to increase my workout intensity. Being dedicated to working out takes time to develop, but you can. You have to make it a priority and put it on your “to do” list for the day, even if you just 15 minutes a day.

Working out at home may not be for everyone. There are some ladies that feel that in order for them to get a good workout they have to go to the gym and I totally understand but having a home gym can be a backup if for some reason you can’t make it. A home gym offer convenience and privacy. Here are a few at home suggestions to get you started:

1. Dumbbells
2. Stability ball
3. Yoga Mat
4. Workout DVD’s
5. Resistance bands
6. Treadmill (optional if space allows)
7. TV (workout channel Direct TV 261 Fit-TV)
8. Internet (www.fittv.com)
9. Wii Fit

As you can see I am trying to help you eliminate all the excuses for not at least starting a workout routine. Now, if you’re saying “LaMonica I don’t have any money to buy dumbbells, resistance band, stability ball or treadmill.” That’s fine you can always use 2 food cans as dumbbells or gallon jugs, pair of old nylon stockings (panty hose) for resistance bands and several pillows or towels as a stability ball (core), walk up and down that stairs in your home at a consistent speed for 15 min. NO EXCUSES! Students of the 21 Day Challenge know exactly what I’m talking about. We spend 21 days training at home.

If you’re still not sure of working out at home I want to you to challenge yourself and give it a try. You can get the same gym results at home.

Shock Your Body…Change Is Good

Have you ever felt that you’ve done about all you can do? You feel like throwing in the towel and say “I’m done!” You ‘re not alone. Thousands of women feel that way daily especially when it comes to exercise. Most women are use to a routine, they do the same thing day in and day out. If you followed them for 1 week you could come back 6 months later and they would be doing the same thing. I am not just talking about exercise but in the day to day matters of life.

I’m also guilty of doing the same thing, keeping the same routine and not wanting to change or alter the schedule. Change is something that is hard to but change is good. So once you do it, it will open your eyes to new possibilities.  The same is also true when working out. If you keep the same routine when training your muscles you probably won’t see growth or a difference in your body image.

Think about it. How many people do you know that’s always at the gym, on a diet or buying a new fitness equipment? Have they gotten the results they wanted? Probably not. Just like you can memorize your daily routine so can your body. When you start a new workout program 9 times out of 10 you see results within a few weeks. Then all of a sudden nothing seems to work. You’ve peaked. No more results. Then you question the product or the plan. Never once thinking that your body has learned your routine and it’s bored.

I’m often asked, “How do you workout?” I workout hard!  But I try to always have a goal in mind.  I also try A LOT of different things. (Just ask some of the ladies in my I Love MY Body fitness class.) If I begin to notice that I’m getting into a routine I immediately challenge myself to do something different.

Here are some of the things that I personally do when I want to challenge myself:

• Instead of running for 30min on the treadmill. Do intervals. Quick run for 3 min, brisk walk 1 min. Repeat for 15 min.
• Compound exercises- work several muscles with one exercise. Examples squats, lunges, push ups and jump roping
• High intensity cardio with for 30 sec then 30 second rest.
• Super set exercises- performing 2 exercises either working the same or opposing muscle groups with no rest in between sets. Example leg press and bench press or leg extension and squats.
• Weight train first and then do cardio. (especially when I want to lose weight.

So if you’re at a point where you haven’t seen any results in a while try some of my exercises. I KNOW you will see results and if you need some help email and I will help you with a 1:1 consultation.

On a personal note: Though this blog is geared toward health and fitness there are so many things in life that affect why we do or do not workout and take better care of ourselves.  Husband, kids, work, church you name it WE (women) do it. Multitasking is our middle name. I’ve talked about this before but it always bears repeating. If you don’t take care you, who will?

The Winner In You!

This was a very challenging week for the ladies of the “I Love MY Body” fitness class. But I must commend them ALL for a job well done. This was week 3 and I believe they’ve experienced pain in areas they didn’t know could hurt or existed.

When we started 3 weeks ago they all had to do a fit test (no one knew about it prior to class).The test included pushups, sit-ups and running. I wanted to see how physically fit they were. I really didn’t expect the test to be that great, because if it was they wouldn’t need the class .  Well this week we did a repeat fit test. I was so shocked at how much they had improved within 3 weeks!!! All the ladies doubled their numbers and decreased their time with the run. Plus some ran/walked their first mile today.

When I say that these ladies have a great attitude about working out and getting fit, they do. Their desire to get fit grows stronger every time we have class. They’ve been accountable if they’re going to miss a class, diligent with their weekly to do task and despite being in pain they make the class fun and enjoyable.

No matter how tried they get or how much pain they’re in they push through it. They don’t allow anyone in the class to finish alone. We clap, cheer, scream, yell, hug and support each other all the way through. They may have started this journey alone not knowing each other but with 3 more weeks to go I really think some people have made new friends.

January is almost over and if you have not made the decision to get healthy do so. All it takes is a made up mind and a positive attitude that you’ll try. Rome wasn’t built in a day and the new you won’t be either. Eliminate the excuses, if there are 50+ year old women in this fitness class I know you can do the same.

Change is not change until you change, so why not start today. If you need some assistance to get started let me know I willing to do whatever I can to help you develop the “I Love MY Body” attitude.

Consistency…The Key To Success

Tonight I was so proud of the ladies that attended my first “I Love MY Body” fitness class. These ladies came ready to work out. What really made me feel good was most of the first class was there waiting on me when I arrived…now that’s impressive. Also, for them to sign up, pay online and turn in their medical release all without having to be reminded several times exemplified to me that these women are serious about changing their body image.

The dedication of the ladies prompted me the write this blog to encourage some of you that want to workout but just haven’t committed to it yet. Having determination, thrive, and thirst are 3 key ingredients when it comes to working- out. Yes it will be hard when you first start but always remember that change doesn’t happen over night. Some days will be harder than others, but make up your mind and determined not to quit. Consistency is the key to results. Plus you will love what you see.

What drives you? What’s your motivation? Keep it at the forefront of your mind when working out. I’ve even brought clothing items in a smaller size on purpose and kept it on the door of my closet to remind me of why I was working-out so hard. Another thing that helped keep me motivated was a old picture of myself. I would keep in on the refrigerator so that when I wanted something that was not healthy I had to look at that photo. Trust me you’ll quickly change your mind on the food you were going to eat.

My thirst and passion for heath and fitness has started me on a road that I know will be life changing for women. If it only affects one person then I am satisfied. I absolutely love teaching and inspiring women how to make health conscious food choices while enhancing their physical appearance through exercise producing the I Love MY Body attitude.  Will you be next?

Enjoy your workout!

Feelin Good in 20

Ladies can I be open and honest with you? Sometimes I can get irritable, emotional and just seems as if every little thing gets on my last nerve. It normally only happens around that time of the month, so I try to prepare myself (and my husband) by looking within and not letting it get out of hand. Some would call it PSM (premenstrual syndrome). I call it “Get you act together.” Yes there are physiologic things that cause women to act like that but why do we make others deal with our issues?

Today was one of those days. Uggh! Was all I can say. It was difficult to have a quiet and non- complaining spirit.  As hard as I tried to look within and see what was causing me to be in a “bad mood” I realized that it’s up to me to get my emotions under control. So after I was able to vent, (thank God for an understanding and loving husband) I took and nap and then prepared myself for my spin class despite still feeling down and full of emotions.

Off to the gym I go, not really wanting to but I have a commitment that I have to fulfill twice a week. After 20 minutes on the stair master I felt a little better. Then after my spin class I felt totally renewed, happy, and energized.  Why? When you exercise you trigger certain chemical reactions that lead to release of hormones called endorphins. Endorphins stimulate the body during the workout plus they are responsible for the euphoric feeling that you encounter as you work out. Endorphins are the body’s natural pain reliever that can give you a natural high feeling. The body sometimes senses exercise as pain (and it can be ) and in response to that pain endorphins are released. But order to experience this natural high you have to do moderate intensity exercise at 60-80% for at least 20-30 min.

So ladies, the next time you feel sad, depressed or emotional get to moving and watch how good you feel. Exercise gives a natural high that just may lead to an addiction. Enjoy your workout!